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  6. Flank steak vs. Kiwi

Flank steak vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between flank steak and kiwi?

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and iron, while kiwi is higher in vitamin C and vitamin K.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Kiwi is lower in cholesterol.
  • Kiwi has a higher glycemic index (58) than flank steak (0).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Kiwifruit, green, raw types in this comparison.

Infographic

Flank steak vs Kiwi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +35.3%
Contains more IronIron +461.3%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +517.6%
Contains more SeleniumSelenium +14600%
Contains more CalciumCalcium +70%
Contains more CopperCopper +58.5%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +988.9%
~equal in Potassium ~312mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Kiwi
Kiwi
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +432%
Contains more Vitamin B3Vitamin B3 +2059.2%
Contains more Vitamin B5Vitamin B5 +197.8%
Contains more Vitamin B6Vitamin B6 +819%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1251.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284.2%
Contains more Vitamin KVitamin K +2778.6%
Contains more FolateFolate +177.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.14g 53%
Selenium 29.4µg 0.2µg 53%
Vitamin B3 7.363mg 0.341mg 44%
Zinc 4.9mg 0.14mg 43%
Vitamin B6 0.579mg 0.063mg 40%
Vitamin K 1.4µg 40.3µg 32%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 34mg 25%
Iron 1.74mg 0.31mg 18%
Choline 105.4mg 7.8mg 18%
Saturated fat 3.395g 0.029g 15%
Fiber 0g 3g 12%
Fats 8.23g 0.52g 12%
Monounsaturated fat 3.317g 0.047g 8%
Vitamin B2 0.133mg 0.025mg 8%
Vitamin B5 0.545mg 0.183mg 7%
Vitamin E 0.38mg 1.46mg 7%
Calories 192kcal 61kcal 7%
Fructose 4.35g 5%
Carbs 0g 14.66g 5%
Copper 0.082mg 0.13mg 5%
Manganese 0.009mg 0.098mg 4%
Folate 9µg 25µg 4%
Vitamin B1 0.075mg 0.027mg 4%
Sodium 56mg 3mg 2%
Potassium 339mg 312mg 1%
Calcium 20mg 34mg 1%
Magnesium 23mg 17mg 1%
Net carbs 0g 11.66g N/A
Sugar 0g 8.99g N/A
Vitamin A 0µg 4µg 0%
Polyunsaturated fat 0.322g 0.287g 0%
Tryptophan 0.182mg 0.015mg 0%
Threonine 1.105mg 0.047mg 0%
Isoleucine 1.259mg 0.051mg 0%
Leucine 2.201mg 0.066mg 0%
Lysine 2.338mg 0.061mg 0%
Methionine 0.72mg 0.024mg 0%
Phenylalanine 1.093mg 0.044mg 0%
Valine 1.372mg 0.057mg 0%
Histidine 0.883mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +2326.3%
Contains more FatsFats +1482.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.5%
~equal in Other ~0.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +6957.4%
Contains more Poly. FatPolyunsaturated fat +12.2%
Contains less Sat. FatSaturated fat -99.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.